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September 23, 2024 • 45min
9 Small Things That Will Make a Surprisingly Big Difference
The Mel Robbins Podcast
In this episode, Mel Robbins shares 9 small habits and changes that can make a surprisingly big difference in your life. These are practical, easy-to-implement tips backed by research that can boost energy, productivity, and overall well-being. Each change comes with a memorable way to apply it in daily life.
9 Small Things That Will Make a Surprisingly Big Difference
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Key Takeaways
- Whether you think you can or you think you can't, you're right - Your mindset and attitude matter tremendously in determining your outcomes and actions
- If you want to get 8 hours of sleep, spend 9 hours in bed - Account for time to fall asleep by spending more time in bed than your sleep goal
- The 5-10-20 rule for morning light exposure - Get 5 minutes of sunlight if sunny, 10 minutes if cloudy, 20 minutes if rainy or through a window
- A little walk is a solution to 93% of your problems - Walking helps reset your mind, improve mood, gain perspective, and solve issues
- Stop talking - Listen more, avoid unnecessary opinions, and protect your peace by not engaging in every conversation
- Put things back where they belong - Reduce clutter by immediately returning items to their proper place
- Wait a week before making purchases over $100 - Avoid impulse buys by implementing a cooling off period
- Notice the color of people's eyes - An easy trick to improve eye contact and connection
- Smile more often - Research shows forcing a smile can actually improve mood and happiness
Introduction
In this episode, Mel Robbins shares 9 small habits and changes that can make a surprisingly big difference in your life. These are practical, easy-to-implement tips backed by research that can boost energy, productivity, and overall well-being. Each change comes with a memorable way to apply it in daily life.
Topics Discussed
Mindset Matters (00:00)
Mel opens by sharing a saying from her grandmother: "Whether you think you can or you think you can't, you're right." This highlights how your mindset and attitude impact your actions and outcomes.
- A positive, can-do mindset opens you up to trying and taking action
- A negative mindset stops you from even attempting things
- Example: Believing you can get a better job makes you more likely to update your resume, network, and apply for positions
Sleep Optimization (08:18)
To get 8 hours of sleep, Mel recommends spending 9 hours in bed. This accounts for the time it takes to fall asleep.
- It takes the average person 15-20 minutes to fall asleep
- Giving yourself extra time ensures you hit your sleep goal
- "Sleep is a process. And so falling asleep actually takes time. And more than a lot of people realize even a healthy sleeper with no problems should take about 15 or 20 minutes to fall asleep." - Dr. Rebecca Robbins
The 5-10-20 Rule for Morning Light (11:43)
Mel introduces the 5-10-20 rule for getting morning light exposure to reset your circadian rhythm:
- 5 minutes of outdoor light if it's sunny
- 10 minutes if it's cloudy
- 20 minutes if it's rainy or you're sitting by a window
This simple rule makes it easy to remember and apply the research on morning light exposure for better sleep.
Walking as a Problem-Solving Tool (13:43)
Mel shares that "a little walk is a solution to 93% of your problems." Walking provides numerous benefits:
- Resets your mind and improves productivity
- Lifts mood and reduces intensity of negative emotions
- Helps gain perspective and clarity on issues
- Curbs cravings and aids digestion
"The reason why a little walk works as one solution for so many problems that you face is because of how it changes you so quickly, how you feel, your mood, the clarity of your mind."
The Power of Silence (25:31)
Mel advises to "stop talking" as a way to learn, grow, and protect your peace.
- You learn and grow when listening, not talking
- Not every conversation needs your participation or opinion
- Lowering your voice in tense situations signals control
"When you stop talking, a whole different world opens up to you."
Decluttering Habit (29:33)
To reduce clutter, Mel recommends putting things back where they belong immediately, not just where you found them.
- Takes only seconds but prevents buildup of clutter
- Saves time in the long run by avoiding big cleanups
- Creates a more organized living/working space
Curbing Impulse Purchases (35:33)
For purchases over $100, Mel suggests waiting a week before buying. This "cooling off period" helps avoid impulse buys.
- Gives time for initial excitement to fade
- Allows you to evaluate if you truly need/want the item
- Saves money by avoiding unnecessary purchases
"If you can't afford to buy it twice, then you can't afford to buy it once."
Improving Eye Contact (37:34)
To practice better eye contact, Mel recommends noticing the color of people's eyes when talking to them.
- Gives you something to focus on
- Helps maintain eye contact naturally
- Improves connection and shows you're listening
- Displays confidence
The Science of Smiling (41:35)
Mel discusses research showing that forcing yourself to smile can actually improve your mood:
- Study of 3,800 participants across 19 countries
- Found noticeable increase in happiness from mimicking smiles
- Even "fake smiles" by pulling mouth corners up had an effect
- Believed to work through "facial feedback" to the brain
"Forcing yourself to smile is not going to yank you out of depression. And will it solve all your problems? No. But interestingly, when you make this little change...you're going to feel better."
Conclusion
Mel Robbins wraps up by reviewing the 9 little changes that can make a big difference:
- Adopt a "can-do" mindset
- Spend 9 hours in bed for 8 hours of sleep
- Use the 5-10-20 rule for morning light
- Take walks to solve problems
- Talk less, listen more
- Put things where they belong immediately
- Wait a week on big purchases
- Notice eye color for better eye contact
- Smile more often
She emphasizes that while these changes are small and easy to implement, they can have a surprisingly large impact on productivity, organization, relationships, and overall happiness when applied consistently. Mel encourages listeners to start applying these tips immediately to see the benefits in their own lives.